Find Out Which is Healthier – Nuts or Seeds!?
Nuts and Seeds are super healthy food and extremely nutrient dense.
They provide generous amounts of calories, fats, complex carbohydrates, protein, vitamins, minerals and fiber & trace minerals like magnesium, zinc, selenium and copper.
Nuts and seeds are a reliable and delicious source of these essential nutrients.
Plus, more than just a way to meet basic nutrient needs, they have been shown to protect against disease. Phytochemicals, bioactive compounds that help fight illness, in nuts and seeds include ellagic acid, flavonoids, phenolic compounds, luteolin, isoflavones and tocotrienols.
Nuts also contain plant sterols, thought to help keep cholesterol levels in check and reduce cancer risk.
Find Out Which is Healthier – Nuts or Seeds!?
Top healthiest Nuts:
- Almonds have as much calcium as milk, and contain magnesium, vitamin E, selenium and lots of fiber. They can lower cholesterol and help prevent cancer.
- Walnuts are extremely good for your heart and brain, and contain ellagic acid a cancer-fighting antioxidant.
- Pecans have tons of vitamins and minerals like Vitamins E and A, folic acid, calcium, magnesium, copper, phosphorus, potassium, manganese, B vitamins, and zinc and they help lower cholesterol.
- Brazil Nuts are a good source of protein, copper, niacin, magnesium, fiber, vitamin E, and a great source of selenium.
- Cedar Nuts/Pine Nuts have Vitamins A, B, D, E, P and contain 70% of your body’s required amino acids.
- Cashews are rich in minerals like copper, magnesium, zinc, iron and biotin. They are actually a low-fat nut, and like olive oil, they have a high concentration of oleic acid, which is good for your heart. According to Dr. Andrew Saul, one big handful of cashews provides one to two thousand milligrams of tryptophan, which rivals prescription antidepressant Prozac. Note: Cashews are not recommended for cancer patients due to potential levels of fungus.
Top Healthiest Seeds:
- Flax seeds are definitely at the Top of my list. Two tbsp of ground flax seed per day is ideal and easy to add to oatmeal or smoothies. Organic Flax Oil is the best source of parent omega-3s (better than fish oil) and lignans, super anti-oxidants that help fight cancer. It also contains a lot of fiber and can reduce your risk of heart disease, stroke, and diabetes.
- Chia Seeds are incredibly healthy seeds rich in omega-3 oils, protein, anti-oxidants, calcium, and fiber.
- Hemp seeds are a certified super food with cancer and heart disease prevention properties. They are high in protein and fiber, with balanced omega 3 and 6 fatty acids.
- Sunflower seeds also help prevent heart disease and cancer with phytochemicals, folate, Vitamin E, selenium and copper.
- Pumpkin Seeds are great for your immune system with lots of antioxidants (carotenoids), omega-3 fatty acids and zinc.
- Sesame Seeds are a good source of calcium, magnesium, zinc, fiber, iron, B1 and phosphorus. They can lower blood pressure, and protect against liver damage. Sesame seeds have also been linked to prevention of many diseases like arthritis, asthma, migraine headaches, menopause, osteoporosis, and may even reduce PMS symptoms.
- Tahini is a ground sesame seed paste that’s popular ingredient in Middle Eastern dishes we eat, like hummus.
- Apricot seeds (aka Apricot kernels), Apple seeds, and other bitter fruit seeds contain Amygdalin aka Vitamin B17 which has incredibly powerful anti-cancer properties. The pharmaceutical Laetrile, which is a concentrated form of Amygdalin, has been used in cancer clinics outside the US for over 50 years.
Simple Soaking Directions That Neutralize Enzyme Inhibitors & Digestion:
Place 4 cups of nuts in a bowl with enough distilled water to cover the nuts completely.
Add a tablespoon of celtic sea salt.
This helps the neutralize enzyme inhibitors.
Different seeds and nuts have different soaking times, but the easiest rule of thumb to remember is to let them soak 7 hours (overnight).
You’ll need to dehydrate them in a dehydrator or oven for 12-24 hours.
If you do it in the oven, keep the temperature under 150 degrees and shift them around on the pan occasionally. Every oven is different so it might take some experimentation to get the ideal drying time figured out.
And because this is essentially a 24 hour process it makes sense to do several big batches at a time.
Afterward compare the flavor of the soaked and dried nuts versus the non-soaked nuts.
You might be surprised to find they taste better, depending on the nut and your taste.
One exception: Cashews should soak 6 hours or less and need to dry out quickly at 200-250 degrees or they can get funky.
Most Popular Healthy Banana Nuts & Seeds Smoothie Recipe:
- 1 ripe banana, peeled
- 1 tablespoon pumpkin seeds
- 1 tablespoon sunflower seeds
- 1 tablespoon flaxseeds
- 8 almonds
- 1 cup almond milk
- 1/4 teaspoon vanilla extract
- 1/8 teaspoon ground turmeric
- 1 teaspoon honey
- 2 teaspoons almond butter
- 3 ice cubes
- Freshly grated nutmeg, to garnish
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